Got a dumbbell? I dare you to try this!!
SmashleeWpg
Posts: 567 Member
Hey folks! I'm sharing this fantastic workout I found via Bob Harper (Biggest Loser). It's great to do when you're pressed for time, can't hit the gym, or just want to mix things up. And don't be fooled by the simplicity - it is NOT easy! Give it a whirl and let me know what you think! Happy sweating 
Aim to complete one entire circuit all the way through, moving from one exercise to the next as quickly as possible with little to no rest (it should take you about 25 minutes). Work up to completing the circuit three times without resting.
Skaters
Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips (a). Hop a few feet directly to the right, switching the position of your legs and arms (b). That's one rep. Continue hopping from side to side, without pausing or resetting your feet, until you’ve completed 30 reps on each side.
Single-Arm Hang Snatch
Hold a dumbbell in your right hand with an overhand grip, and bend at your hips and knees to squat down until the weight is just below your knees (a). In a single movement, bend your arm, raise your elbow as high as you can, and try to raise the dumbbell toward the ceiling as quickly as possible (b). Allow your forearm to rotate up and back from the momentum, until your arm is straight and your palm is facing forward (c). Return to start. That’s one rep. Do 20 reps, then repeat on the other side.
Burpees
Stand with your feet hip-width apart and your arms at your sides (a). Push your hips back, bend your knees, and lower your body as deep as you can into a squat, placing your hands on the floor in front of you (b). Kick your legs backward, so that you’re now in a pushup position (c). Quickly reverse the movement to return to the starting position. That’s one rep. Do 50.
Make it harder: Instead of kicking your legs straight back, work your obliques harder by kicking your legs out to the right, then the left. Alternate sides with each rep.
Prisoner Squats
Stand with your feet hip-width apart and place your fingers on the back of your head, pulling your elbows and shoulders back and sticking your chest out (a). Lower your body as far as you can by pushing your hips back and bending your knees, keeping your torso upright and your core tight (b). Pause, then slowly push yourself back to the starting position. That's one rep. Do 50.
Mountain Climber
Start in a pushup position with your arms completely straight and your body forming a straight line from your head to your ankles (a). Lift your right foot off the floor and slowly raise your knee as close to your right elbow as possible, without changing your lower-back posture (b). Return to the starting position. That's one rep. Repeat with the other leg, and continue alternating until you've completed 25 reps on each side.
Weighted Turkish Getups
Lie faceup with your legs straight, holding a dumbbell in your left hand with your arm straight above your chest (a). Keeping your eye on the dumbbell the entire time, roll onto your right side and prop yourself up on your right elbow (b) and place your left foot flat on the floor (c). Push yourself into a kneeling position (d), while keeping your arm straight and the dumbbell above you at all times, and stand up (e). Once standing, reverse the movement to return to the starting position. That’s one rep. Do 15, then repeat on the other side.
Lunge Jumps
Stand with your feet together, arms bent by your sides, and lunge forward with your right foot (a). Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor (b). Land in a lunge with your left leg forward (c). That’s one rep. Continue alternating back and forth with each repetition until you’ve completed 25 reps on each side.
T-Pushup
Get in plank position and lower your chest toward the floor (a). As you push back up, lift your right arm off the floor and straighten it as you rotate your torso to the right until you're balancing on your left hand and your right hand is pointing toward the ceiling (b). Return to plank position. That's one rep. Do another pushup, then rotate to the left. Continue alternating until you’ve completed 15 reps on each side.
Workout and photos can be found at:
http://www.womenshealthmag.com/fitness/bob-harper-0
Aim to complete one entire circuit all the way through, moving from one exercise to the next as quickly as possible with little to no rest (it should take you about 25 minutes). Work up to completing the circuit three times without resting.
Skaters
Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips (a). Hop a few feet directly to the right, switching the position of your legs and arms (b). That's one rep. Continue hopping from side to side, without pausing or resetting your feet, until you’ve completed 30 reps on each side.
Single-Arm Hang Snatch
Hold a dumbbell in your right hand with an overhand grip, and bend at your hips and knees to squat down until the weight is just below your knees (a). In a single movement, bend your arm, raise your elbow as high as you can, and try to raise the dumbbell toward the ceiling as quickly as possible (b). Allow your forearm to rotate up and back from the momentum, until your arm is straight and your palm is facing forward (c). Return to start. That’s one rep. Do 20 reps, then repeat on the other side.
Burpees
Stand with your feet hip-width apart and your arms at your sides (a). Push your hips back, bend your knees, and lower your body as deep as you can into a squat, placing your hands on the floor in front of you (b). Kick your legs backward, so that you’re now in a pushup position (c). Quickly reverse the movement to return to the starting position. That’s one rep. Do 50.
Make it harder: Instead of kicking your legs straight back, work your obliques harder by kicking your legs out to the right, then the left. Alternate sides with each rep.
Prisoner Squats
Stand with your feet hip-width apart and place your fingers on the back of your head, pulling your elbows and shoulders back and sticking your chest out (a). Lower your body as far as you can by pushing your hips back and bending your knees, keeping your torso upright and your core tight (b). Pause, then slowly push yourself back to the starting position. That's one rep. Do 50.
Mountain Climber
Start in a pushup position with your arms completely straight and your body forming a straight line from your head to your ankles (a). Lift your right foot off the floor and slowly raise your knee as close to your right elbow as possible, without changing your lower-back posture (b). Return to the starting position. That's one rep. Repeat with the other leg, and continue alternating until you've completed 25 reps on each side.
Weighted Turkish Getups
Lie faceup with your legs straight, holding a dumbbell in your left hand with your arm straight above your chest (a). Keeping your eye on the dumbbell the entire time, roll onto your right side and prop yourself up on your right elbow (b) and place your left foot flat on the floor (c). Push yourself into a kneeling position (d), while keeping your arm straight and the dumbbell above you at all times, and stand up (e). Once standing, reverse the movement to return to the starting position. That’s one rep. Do 15, then repeat on the other side.
Lunge Jumps
Stand with your feet together, arms bent by your sides, and lunge forward with your right foot (a). Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor (b). Land in a lunge with your left leg forward (c). That’s one rep. Continue alternating back and forth with each repetition until you’ve completed 25 reps on each side.
T-Pushup
Get in plank position and lower your chest toward the floor (a). As you push back up, lift your right arm off the floor and straighten it as you rotate your torso to the right until you're balancing on your left hand and your right hand is pointing toward the ceiling (b). Return to plank position. That's one rep. Do another pushup, then rotate to the left. Continue alternating until you’ve completed 15 reps on each side.
Workout and photos can be found at:
http://www.womenshealthmag.com/fitness/bob-harper-0
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Ugh!! I did HALF of one of his 1hr workout videos and nearly died quarter-way through! My friend and I waddled for two days and avoided stairs at all cost. I did love knowing it must have been effective if I was THAT sore!0
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Look forward to trying this! I'll let ya know how bad it hurts me! ;-)0
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I have all of his Inside Out Method videos and they're all great workouts! THe Yoga one is so relaxing but has some difficult moves. I don't do yoga much so I can't really compare it to anything. The Pure Burn Super Strength is intense. This man LOVES squats!! The Body Rev Cardio Conditioning is great also and I do it regularly! I love him and Jillian!0
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cant wait to try0
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bump. Definitely want to copy this workout down when I have more time. I've been doing circuit and want to add some different exercises so thank you for sharing these!0
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Would it work with kettle bells?0
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Must try it! Thanks!0
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Would it work with kettle bells?
For sure, especially since I'm pretty sure, traditionally, cleans and snatches are either done with Olympic bars and kettle bells 0 -
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Jillian Michaels does the same things in her Banish fat Boost Metabalism video minus the one with weights!!!!!!
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I love womenshealth .... bump for later0
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Bumping to read later...0
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oooweeeee, thanks looks like "FUN", but seriously looks like a great challenge.0
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Ugh! I have to apologize in advance because I am very new to this posting, but can anyone explain what BUMP means?:ohwell:0
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Ugh! I have to apologize in advance because I am very new to this posting, but can anyone explain what BUMP means?:ohwell:
bump is just a slang that lets you read the topic at later time.
By doing a bump the topic can easily be found later under "My Topics" for you to read at leisure.0 -
Thank you!0
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I would urge anyone who is new to exercise or these exercises to actually watch how they are done, go very slowly through each movement and start at lower repetitions. Last thing you want to do is injure yourself when lifting incorrectly or with bad form. Especially if you are unfit to begin with. Unless you had a good check by your doctor for clearance for intense exercise, this may be too much to try to attempt at the repetitions mentioned. Not to derail the OP, but being in the business for a long time, I've seen my share of overzealous people thinking that they are in shape enough to attempt high intensity exercise and end up injuring themselves (especially when they are gassed) or even being taken to the hospital for taxing their heart too hard. Just a safety message.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
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